Workouts Programming Alexandria: 190909-190914

Paul’s Workout Programming for the Week of September 9-14. CrossFit, CoreFit TRX & Kettlebell, Powerlifting, Olympic lifting, Mobility, & Yoga.


Tuesday & Thursday

AMRAP 15 mins: Muscle-ups and Kettlebell Swings
Complete as many rounds as possible in 15 mins of:

  • 12 Muscle-ups
  • 36 Kettlebell Swings, 2/1.5 pood


FT: Inverted Rows, Trx Body Saws and Archer Push-ups
For time:
  • 100 Inverted Rows
  • 100 Trx Body Saws
  • 100 Archer Push-ups

Mobility Workouts This Week

Monday: Calves, Shins, Ankle Stabilizers

Strengthen and mobilize all lower leg muscles. Excellent for runners and dancers.

Wednesday: Core Anti-Rotation and Anti-Tilt

Core stability session designed to protect the spine from inadvertent twists and tilts. Excellent for people that “throw out” their back from time to time.

Powerlifting and Olympic Lifting

Wednesday: Olympic lifting Benchmarks 3 x 5

Power Clean : 5-5-5

Power Clean 5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.

Jerk 5-5-5

Jerk 5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.

Snatch 5-5-5

Snatch 5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.

Yoga Alignment 88

Saturday: Poses 40-59

40. Upward Salute Side Bend Pose Parsva Urdhva Hastasana
41. Banana Pose Bananasana
42. Gate Pose Parighasana
43. Goddess Pose Utkata Konasana
44. Half Lord of the Fishes Pose Ardha Matsyendrasana
45. Half Pigeon Pose Ardha Kapotasana
46. Happy Baby Pose Ananda Balasana
47. Head to Knee Pose Janu Sirsasana
48. Headstand Pose Salamba Sirsasana
49. High Lunge Pose Ashta Chandrasana
50. Intense Leg Stretch Pose Prasarita Padottanasana
51. Intense Side Stretch Pose Parsvottanasana
52. Lizard Pose Utthan Pristhasana
53. Locust Pose Salabhasana
54. Lotus Pose Padmasana
55. Low Lunge Pose Anjaneyasana
56. Peacock Pose Mayurasana
57. Plank Pose Phalakasana
58. Plough Pose Halasana
59. One Leg Folded Forward Bend Trianga Mukhaikapada Paschimottanasana

Yoga Flow

Tuesday: Rocket Flow 1: Session 1

High Intensity Yoga with Arm Balances and Standing Balances. Based on the Rocket I flow, with some modifications to make certain poses and sequences more effective.

Rocket by Paul typically takes 4 sessions to complete for newer yogis. Learning the entire rocket flow takes practice, but the rewards are worth it. There are a total of 95 poses which are spread across 4 sessions. Warmups are repeated every sequence.


W1. 5 Rounds Surya Namaskara A

W2. 5 Rounds Surya Namaskara B

Sequence A – Session I

4 Rounds:

  1. Utkatasana
  2. Ardha Utkatasana
  3. Bakasana
  4. Chaturanga Dandasana
  5. Urdhva Mukha Svanasana
  6. Adho Mukha Svanasana
  7. Virabhadrasana A
  8. Urdhva Prasarita Eka Padasana: Standing Split
  9. Ardha Chandrasana
  10. Parvritta Chandrasana
  11. Virabhadrasana B

Sequence B

2 Rounds

  1. Trikonasana
  2. Parvritta Trikonasana
  3. Parsvakonasana
  4. Parvritta Parsvakonasana
  5. Vinyasa
  6. Pincha Mayurasana

Sequence C

2 Rounds

  1. Padangusthasana
  2. Padahastasana
  3. Upward Reaching Pose on Toes
  4. Awkward on Toes

Thursday: Bikram Sequence

Advanced Strength Sequence. Focused on Standing Balance, Backbends, and Folds

  1. Pranayama
  2. Crescent Pose 45
  3. Awkward 30
  4. Eagle Pose 60
  5. Standing Head to Knee 60
  6. Standing Bow Pose 45
  7. Balancing Stick 10
  8. Standing Split Leg Fold 60
  9. Extended Triangle 60
  10. Tree Pose 45
  11. Pyramid Pose 45
  12. Tadasana 45
  13. Wind Removing Pose 60 – Pavanamuktasana
  14. Cobra – Bhujangasana
  15. Locust – Salabhasana
  16. Full Locust – Poorna-Salabhasana
  17. Bow Pose – Dhanurasana
  18. Fixed Firm Pose – Supta Virasana
  19. Half Tortoise Pose – Ardha-Kurmasana
  20. Camel – Ustrasana
  21. Rabbit – Sasangasana
  22. Janushirasana
  23. Ardha-Matsyendrasana
  24. Kapalabhati Pranayama (blowing in breath)
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